7 tips to improve your brain health: World brain day 2024

World Brain Day is observed every year on 22 July to spread awareness regarding brain disorders and encourage more research into new treatments. This initiative is led by the World Federation of Neurology (WFN), jointly with all six WFN Regions, and for 2024, the theme is brain health and prevention.

Over 1 in 3 people worldwide were suffering from neurological conditions in 2021, according to a study by The Lancet Neurology. With neurological conditions being so widespread, emphasis on preventative measures is crucial to reduce the risk of developing Alzheimer’s, Parkinson’s disease, stroke, dementia, and other diseases. Let’s look at some healthy habits you can implement in your daily life to maintain cognitive function and a good quality of life

Exercise

Research has repeatedly shown that regular exercise does wonders for the brain and body. Neuroscientist Wendy Suzuki, PhD, explained in a TODAY segment that increasing your physical activity can be transformative for brain health. It not only helps elevate your mood but also stimulates the growth of new brain cells which enhances learning and memory. Exercise also enhances your ability to reason, make decisions and communicate.

You can start by picking any form of physical activity you enjoy and can engage in daily, like walking, swimming, cycling or any other sport.

Nutrition

One should reach for foods high in omega-3 fatty acids (found in fish, nuts and seeds) and antioxidants (found in berries, leafy greens, vegetables and dark chocolate) to promote brain development and help protect against oxidative stress. Vitamins, specifically vitamin E (found in nuts, seeds, avocados, and fish) and B vitamins (found in animal products, vegetables and whole grains), are essential for brain health and to reduce the risk of cognitive decline.

Stress management

Stress affects the brain’s ability to function normally, affecting memory and attention. Practising stress management techniques like deep breathing, meditation, yoga, exercise, and spending time in nature can help protect the brain.

Avoid toxins

One should avoid harmful substances such as alcohol, drugs, and cigarettes to maintain brain health. Research has continuously shown that consuming these substances regularly can adversely damage the brain, leading to quicker cognitive decline and other brain disorders.

Social connection and mental health

It has been shown that maintaining healthy social relationships keeps your brain healthy and happy. Interestingly, socializing stimulates neural networks in your brain, helping with memory and attention. Furthermore, fostering a positive outlook and a sense of purpose can help improve your well-being and reduce the risk of mental health disorders.

Sleep

Ensuring adequate and good quality sleep is very important for the brain, as it helps form and maintain the pathways in your brain. Recent studies show that sleep also helps remove toxins from your brain that build up during the day. A lack of sleep, or poor quality sleep, can negatively impact your memory, retention, concentration and overall cognitive functions. Over time, chronic sleep deprivation can also increase the risk of brain diseases, along with high blood pressure, heart conditions, diabetes, depression, and obesity. For optimal health, experts recommend at least 7-9 hours of sleep every night (for adults)

Medical check-ups

Finally, regular medical check-ups can help in early detection and effective management of conditions impacting brain health. One should look out for chronic conditions like hypertension, diabetes, and high cholesterol as they can affect the brain as well.

Furthermore, signs such as confusion, forgetfulness, speech issues, sudden changes in personality or mood and issues with coordination may be indications of a neurological condition, especially with age. Such symptoms should be checked out and evaluated by a doctor.